Gels and Sports Drinks: Too Much, Too Little or Just Right?

I've been reading the book Runner's World Performance Nutrition for Runners, which states that the combined carbohydrate concentration of gels and sports drinks is too great for optimal absorption and that runners should not use both at the same time. I am inclined to use both, but if there are strong arguments to do otherwise, maybe I should reevaluate. What's your advice? - Matt

One of the critical components of sports nutrition is what to do during a run. Basically the body requires 30 to 60 grams of carbohydrate per hour of running. The typical gel has about 28 grams of carb; a 20-ounce bottle of sports drink, 35 grams of carb. Take both, and you will ingest 63 grams of carb.

Does everyone need this much? Probably not. I recommend using the least amount of carb you can, per hour, for a few reasons: 1) Fewer calories, and 2) Less potential for digestive distress. (The more carbohydrate you ingest, the longer it takes to digest... and then you may find you don't feel so fabulous while you run.)

Also keep in mind that since gels are concentrated in carbohydrate, you need to take them with water. So your options are:

1/2 gel packet with 1/2 bottle of water at the top of the hour, and then the rest of the packet with the other half of the water bottle near the end of the hour.

20 ounces of sports drink over the hour.

If you really feel you need the extra carb: 1/2 gel + 1/2 bottle sports drink, spaced out through the hour.

The other issue of importance is getting electrolytes -- in particular, sodium -- during runs. Some gels have no sodium; so if you use one of those gels and plain water, you'll get no sodium. If you use sports drinks, you do get sodium. If you use a gel with sodium added, you will get electrolytes; if you are a "salty sweater" and are working out intensely, you may want to use a gel with sodium in addition to a sports drink.

Hey, I told you it was complicated!

The most important thing to do is to practice, practice, practice. Learn in training what tastes good, what feels comfortable in your gut, and what optimizes your performance. Although you may have to experiment, it is well worth the effort when you find the winning formula.

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

A Part of Hearst Digital Media
Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.